Lots of moving parts today guys, we’ll get in and get right moving with a 6 minute piece designed to heat up your core temperature, and activate your mid line. Once thats we done we jump pretty much right into the WOD which has some heavy weight and some higher level skills. Once that’s done,...Read More

Take a look at the video on the FB Page with your two mile turn around location. We’re taking you guys off the parking lot today, so be careful running , especially in the morning hours, or after 7:30pm. Not a big fan of running? Me either, but I always want to be able to...Read More

Two fast AMRAPs today separated with a dedicated rest. This format allows for intensity (short work periods) and also some volume with up to 14 minutes of work total. See if you can complete one or both of these sub 7. If you do finish, start again and go for max total reps If scaling...Read More

5 Rounds for Time 40 Double Unders 12 Back Squats 135/95 (floor) 12 Dumbbell Hang Clean and Jerks (50/35) 6L/6R Strength 3 Sets Alternating for Quality ME Strict Pull-ups (scale to banded or ring rows) 2 x Gym Length Overhead Barbell Carry (135/95)Read More

Power Clean 3,3,3,3 Build to a heavy triple – touch and go AMRAP in 10 minutes 15 Wall Ball Shots (20/14) 12 Dead lifts (use heavy power clean weight) 10/8 calorie RowRead More

“Kitchen Sink” For Time Working in Teams of 2 50 Front Squats (135/95) 40 Push Jerks 30 Power Cleans 20 Overhead Squats 10 Squat Snatches 400M Med Ball Run (20/14) 50 Kettlebell Swings (70/53) 40 Synchro Bar Facing Burpees 30 Toes to Bar 20 Bar Muscle Ups 10 Ring Muscle Ups 400M Med Ball RunRead More

AMRAP in 18 Minutes 12 Pull-ups 8 Hand Stand Push-ups 12 Power Snatches (115/75) 24 Sit-ups Auxiliary Work EMOM x 8 1 Arm Kneeling Press (light DB/KB) x 8 15 Russian TwistsRead More

Interval sprints in a dedicated time domain today. You’ll have 4 rounds, each one with 3 minutes of work. Go hard and fast aiming for max reps on the burpees each round. Your score for the day will be barbell weight as well as total reps of burpees. * For aux work today, athletes choice...Read More

Waves for strength today guys, here is how it works, Your first set will be 3 reps at 60% of your 1RM jerk. Your next set goes up in weight but down in reps and your third set is the same. After the 3 sets, you’ll back down to 60% and repeat the process building...Read More

Today you’ll start and end with solid state cardio. Maintain a steady conversational pace for the run, the goal here is simply to get used to moving for longer periods of time and learn to control our breathing. Steady State Cardio Run for 7 Minutes at a conversation pace 15-12-9 Squat Clean (135/95) Toes To...Read More